1. Barbell
With a partner, AMRAP 20:
1 Squat Clean and Jerk each
2 Squat Clean and Jerk each
3 Squat Clean and Jerk each
4 Squat Clean and Jerk each
5 Squat Clean and Jerk each
Guys: 205
Gals: 145While we are calling this a Squat Clean and Jerk is essentially a ground to overhead, passing through a squat - anyhow.Example - you do one cluster, your partner does one cluster. You complete 2 reps, you partner does 2 reps. Continue through the fives. ONCE YOU BOTH HAVE COMPLETE THE 5 REPS, THAT IS ONE ROUND. Start round two by having both athletes completing 1 rep and continue again.

2. Skills
30 Strict C2B Pull ups - Only one set per minute. If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set. Continue till all 30 reps are completed.

2. Snatch Complex
5 sets of: 4-Position SnatchPosition 1: High Hang (pockets) - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.Position 3: Low Hang (below knees) - looking for vertical shins and chest as high as possible.Position 4: Full Snatch (from the floor) - looking to hit all the position throughout the lift. This is not suppose to be a heavy set. Go lighter and drill in the positions.Every rep is done as a squat snatch.The idea is to dial in the first position.Then dial in the second position and pass through position 1.Then dial in position position 3 and pass through 2 and 1.Then do a full snatch passing through every position.

4. ROWING
1,000-750-500-250-500-750-1,000 meters, 3 minutes between all sets.
The goal is to row your 2k pace for the first 1k.
Then increase your pace on the 750. Then increase your pace on the 500, and again on the 250.
On the way back up the ladder try and match your times.

2014 OPEN ATHLETES

1. METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Skills
7x1 3-Pos. Pausing Squat Clean - climbing.Pause for 2 seconds at each position, checking to to ensure proper positioning.Position 1: At Knees - looking for vertical shins and chest as high as possible.Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.After hitting each position explode up and catch the bar in a full squat.

Friday, January 17, 2014

1. "OGAR STRONG"
AMRAP 14:
3 TNG Snatches - you choose weight
1 Muscle up
12 Wall Balls
I post this website for free everyday, and I have said from the beginning that I would never ask for anything in return. Well, I lied. I am asking now. PLEASE give to the link below to help support a CrossFitter that needs our help. If you don't donate I will have Dex hunt you down. Donate HERE.2. "Heavy Handstand Walk" - This is Event 2 of the ECC.

1. "OGAR STRONG"
AMRAP 14:
3 TNG Snatches - you choose weight
1 Muscle up
12 Wall Balls
I post this website for free everyday, and I have said from the beginning that I would never ask for anything in return. Well, I lied. I am asking now. PLEASE give to the link below to help support a CrossFitter that needs our help. If you don't donate I will have Dex hunt you down.Donate HERE.

Wednesday, January 15, 2014

1. Snatch Complex
5 sets of: 4-Position SnatchPosition 1: High Hang (pockets) - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.Position 3: Low Hang (below knees) - looking for vertical shins and chest as high as possible.Position 4: Full Snatch (from the floor) - looking to hit all the position throughout the lift. This is not suppose to be a heavy set. Go lighter and drill in the positions.Every rep is done as a squat snatch.The idea is to dial in the first position.Then dial in the second position and pass through position 1.Then dial in position position 3 and pass through 2 and 1.Then do a full snatch passing through every position.2. Metcon

2. Snatch Complex
5 sets of: 4-Position SnatchPosition 1: High Hang (pockets) - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.Position 3: Low Hang (below knees) - looking for vertical shins and chest as high as possible.Position 4: Full Snatch (from the floor) - looking to hit all the position throughout the lift. This is not suppose to be a heavy set. Go lighter and drill in the positions.Every rep is done as a squat snatch.The idea is to dial in the first position.Then dial in the second position and pass through position 1.Then dial in position position 3 and pass through 2 and 1.Then do a full snatch passing through every position.3. Midline
5x10 GHD Bench PressThese are not for load. Use and empty bar. Don't let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Monday, January 13, 2014

1. PULL
12x1 3-Pos. Pausing Snatch Pull - climbing.Pause for 2 seconds at each position, checking to to ensure proper positioning.Position 1: At Knees - looking for vertical shins and chest as high as possible.Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

2. Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.Pause for 2 seconds at each position, checking to to ensure proper positioning.Position 1: At Knees - looking for vertical shins and chest as high as possible.Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

Kevin Ogar.

This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help. Stay tuned and I will provide a link to a fundraising page to help offset his medical bills.

Friday, January 3, 2014

"Macho Man"
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135This is the equal but opposite test of the "Bergeron Beep Test" we did on Monday. Compare scores (they should be similar) to determine your strengths and weaknesses. My contention is that an athlete who can get 16+ on BOTH tests has the work capacity to qualify for The Games. These tests say very little about an athlete's maximal strength, endurance, speed, Olympic lifting, high skill gymnastics, game-day mental toughness or their capacity across modal domains. In other words, a score of 16+ on both tests isn't enough to determine if an athlete has what it takes to compete at the Games, but it does speak to the fact they have the work capacity to compete at that level. BTW, Rich Froning did 20+ rounds with 205#.2. Gymnastics
100 Pull ups for time

1. Metcon
"Macho Man"
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at 225/155
3 rounds at 205/145
3 rounds at 185/135
3 rounds at 155/105
3 rounds at 135/95The goal is to improve your cycle times and work on touch and go where possible.

3. Gymnastics Skills
2-4-6-6-6-4-2 Unbroken Muscle ups for time. if you break a set you must redo it. If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.SESSION TWO1. Squat
5x3 Banded Front Squats, across

2. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.

2014 OPEN ATHLETES

1. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at about 90%
3 rounds at about 80%
3 rounds at about 70%
3 rounds at about 60%
3 rounds at about 50%The goal is to improve your cycle times and work on touch and go where possible.